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Abs Routine

Twisting Sit-ups

3 Times
  • Left: 10 reps
  • Right: 10 reps
  • Rest: 1 min
Hydrate: During Rest
  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your hands on the sides of your head (don’t clasp them) and flare your elbows out.
  • Using your ab muscles, sit up and turn so that your right elbow reaches toward your left knee.
  • If they touch, great, but don’t force it.
  • Once you feel the contraction, lower yourself back down and repeat the opposite way.

Reverse Crunch

3 Times
  • Reps: 10
  • Rest: 1 min
Hydrate: During Rest
  • Lie on your back with your legs straight and your hands under your lower back.
  • Raise your legs, so your heels are slightly off the floor.
  • Raise your head, so it is slightly elevated as well.
  • Lift your legs straight up until your hips come off the floor.
  • Lower yourself back down to the starting position and repeat.

Side Plank with a Dip

3 Times
  • Reps: 10
  • Rest: 1 min
Hydrate: During Rest
  • Place either elbow directly underneath your shoulder and place yourself into a side plank position.
  • Lower the hip until it’s slightly above the floor, but don’t let it touch the floor.
  • Use the strength in your core to lift your hips back to the starting position and repeat.
  • Once you perform all the reps on one side, repeat with the other.

Plank

6 Times
  • Time: 20 Secs
  • Rest: 40 Secs
Hydrate: During Rest
  • Get into a push-up position and rest your forearms on the ground.
  • They should be parallel to your body, and your elbows should be directly below your shoulders.
  • Your toes and your forearms should support your body weight. Keep your spine straight, and don’t look up.
  • While staying in this position, pull your stomach in like you want your belly button to touch your spine.
  • Hold this position for 20 secs.
  • If you reach failure, take a brief break.

Full-Body Crunch

3 Sets
  • Reps: 15
  • Rest: 1 min
Hydrate: During Rest
  • Start out by lying flat on the floor.
  • Lift your upper body off the floor to engage the upper portion of your abs.
  • Rest your palms on the floor beside you so you can maintain this position.
  • Lift your legs off the floor a couple of inches.
  • This is your starting position.
  • Tuck both knees in toward your chest, contracting your lower abs in the process.
  • Perform this movement slowly so your abs are doing the work.
  • Going too fast will engage the hip flexors.
  • Slowly return your legs to the starting position.
  • Repeat for the desired number of reps.

Mountain Climber

3 Sets
  • Reps: 15 per leg
  • Rest: 1 min
Hydrate: During Rest
  • Get into the top position of a push-up.
  • Start by bringing each knee toward your midsection, alternating each leg slowly until you get into a rhythm.
  • Then, increase the speed gradually.
  • Once you’re at a top speed that you’re comfortable with, continue until you’ve reached your rep or time goal.